Comparing Nutrients in 300 calories Prepared With Water Powder With Aspartame Cocoa Mix VS Tomatoes

Weight per 300 calories

• Prepared With Water Powder With Aspartame Cocoa Mix: 1035g
• Tomatoes: 1667g

Prepared With Water Powder With Aspartame Cocoa Mix has 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Powder With Aspartame Cocoa Mix or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	50% 65g	130g per day for Men 19-50 years
Sugars	42% 30.3g	60.5% 44g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	31.5% 23g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	52.6% 20g	38g per day for Men 19-50 years
Protein	22.4% 12.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.7% 3.1mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.6% 10.3μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38.8% 0.93μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.86% 1.03μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Tomatoes	Recommended Dietary Allowance
Calcium	49.7% 497mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	17% 680μg	0.96% 38.3μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50.4% 4.03mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 724mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	64% 2183mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	49.7% 745mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	26% 956g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Powder With Aspartame Cocoa Mix vs Tomatoes:

• Prepared With Water Powder With Aspartame Cocoa Mix has 3.6 times more Vitamin B2, 2.1 times more Vitamin B5 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.8 times more Vitamin B1, 11.3 times more Vitamin B3, 5.2 times more Vitamin B6, 24.2 times more Vitamin B9, more Vitamin C, more Vitamin E and 127.3 times more Vitamin K than Prepared With Water Powder With Aspartame Cocoa Mix.

Comparing minerals per 300 calories for Prepared With Water Powder With Aspartame Cocoa Mix vs Tomatoes:

• Prepared With Water Powder With Aspartame Cocoa Mix has 3 times more Calcium, 17.7 times more Fluoride, 1.8 times more Phosphorus, more Selenium and 8.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 3.5 times more Manganese, 1.8 times more Potassium and 1.6 times more Water than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder With Aspartame Cocoa Mix has 3.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Fat, more Omega 3, 21.5 times more Omega 6, 1.4 times more Sugars and 3.2 times more Fiber than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.